Macro – Extended Conditioning Emphasis – Week 9 of 12

Micro – Running Emphasis – Week 1 of 4

WOD:

1) 0:00 – 20:00 – Class Review and Warm-up:

• A – Review of Programming and Class Flow

• B – Warm-up – 6 minute AMRAP:

  • 1 minute Front Plank Hold Then…AMRAP…

  • 3 Vertical Leaps

  • 5 Overhead Squats

  • 10 Good Mornings

• C – Movement specific review/instruction – Snatch

• D – Athlete setup for first working set

The first 20 minutes of our class will be spent reviewing, teaching, and getting you guys warmed up for class.

2a) 20:00 – 30:00 – Every 1:00 x 10 sets:

Sets 1/3/5/7/9 – 10 Dumbbell Hang Power Clean

Sets 2/4/6/8/10 – 20 Alternating Lateral Bounding Box Step-Overs

Use a fixed height for the Bounding Step-Overs, for the Hang Power Clean start with a moderate load and build each set as deemed fit.

2b) 30:00 – 45:00 – Every 1:30 x 10 sets:

Sets 1/3/5/7/9 – 20 Bench Ski Jumpers + 10 V-Ups

Sets 2/4/6/8/10 – 10-15 D-Ball Over the Shoulder

Pick loading/reps that you can maintain for all 5 cycles.

2c) 50:00 – 60:00 – 10 minute Up Ladder:

3 Burpee Box Jumps

3 D-Ball Bear Squats

Workout is performed 3+3, 6+6, 9+9, 12+12, and so on until 10 minutes is up.

Accessory:

3) Monostructural Conditioning – Assault Bike:

A – 5-10 minutes Easy Warm-up

B – 5 sets of – 30 seconds Max Effort/2:30 Wattage @ Bodyweight

C – 5-10 minutes Easy Cool-down

Rest as needed between parts. Go hard, don’t hold back on your intervals.

4) Weightlifting – Snatch Pull: 4 sets of 3 @ 100%>

Rest 2-3 minutes between sets. Use straps if you have them.

5) Trunk – GHD Sit-ups: 3 sets of 15-30 reps

Rest 90-120 seconds between sets.

6) Accessory – Hip Extension: 4 sets of 20

Rest 90-120 seconds between sets. Add load as deemed fit.

7) Pre-Hab – 3-5 sets of:

5 Wall Therapy Squats

5 Sotts Press

10 Shoulder Pass Throughs

10 Band Pull-Aparts

20 Banded Pull-Throughs

For quality, not for time.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE